Notes: Sit on ground with legs straight in front. 5 reps on each side counts as 1 set. Go up in weight if form is good. Use Dumbells or Kettlebells. Make sure you are getting full range of motion (shoulder to overhead)

5 reps on each arm = 1 set

Modifications:

Day 2

Beginning Pukulan: 15 min

Seated 1 arm Zots Press

5-5-5-5-5

Notes: Sit on ground with legs straight in front. 5 reps on each side counts as 1 set. Go up in weight if form is good. Use Dumbells or Kettlebells. Make sure you are getting full range of motion (shoulder to overhead)